Wes
Workout of the Day
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 8 reps at 60-65% of 1 RM
(or 5-20 lbs heavier than last week)
Immediately after each set: 30 seconds of HR Push-ups
B.
“Whining”
For time:
80 Alternating Front Rack Lunges (115 / 75)
80 Burpees Over the Bar
Rules: the athlete may partition the reps however they so choose. Want to do 10 sets of 8/8? Four sets of 20/20? One set of 80/80? Go for it. Think up a strategy that’ll work best for you.
Rx+ 100 of each, 135/95
Masters
70 Alternating Front Racked Lunges (75 / 55)
70 Burpees